Monday, August 31, 2009

Ingredients:
4 - 5 oz Salmon fillets
1 tbsp toasted Sesame Seeds

Ingredients for Salsa Soya Mostaza:
1 tbsp Extra Light Olive Oil
1 tbsp Soy Sauce
1 tbsp Vermont Sugar-Free Maple Syrup
1 tbsp Sugar-Free Teriyaki Sauce
1 tbsp Dijon Mustard
1 tbsp Lemon juice
1 tsp Lemon Zest
1 clove of minced Garlic

Directions:
Bring the refrigerated salmon to room temperature. It will take about 30 minutes.

Prepare the Salsa Soya Mostaza by blending all the ingredients in the order listed.

When the salmon is at room temperature, take half of the Salsa Soya Mostaza and thoroughly coat both sides of the fillets using a basting brush and let them rest for 15 minutes. Reserve the other half of the salsa to use before serving.

While the fillets are marinating, heat the grill to medium high heat. Toast the sesame seeds until golden in a small skillet and set them aside.

Grill the salmon for 4 to 5 minutes on each side, depending on the thickness of the fish (4 to 5 minutes total if using a Panini grill). Turn carefully with a wide spatula. The salmon will be slightly raw in the center, but don't worry; it will keep cooking as it sits.

Spoon the reserved salsa on top of the fillets and sprinkle the sesame seeds on top. Transfer the fish to a platter, skin side down. Allow the fish to rest for 5 minutes and serve.

Number of Servings: 4

Nutritional Info:
Fat: 9.8g
Carbohydrates: 1.1g
Calories: 261.7
Protein: 36.5g
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Friday, August 28, 2009

Ingredients:
1-1/2 cups Graham Cracker Crumbs
1/4 cup (1/2 stick) Smart Balance Light w/Flax Oil, melted
1-1/4 cups Splenda, divided
4 pkg. (8 oz. each) Fat Free Cream Cheese, softened
2 tsp. vanilla, divided
1 container (16 oz.) Fat Free Sour Cream, divided
4 eggs
2 cups fresh strawberries, sliced

Directions:
HEAT oven to 325°F. Line 13x9-inch pan with foil, with ends extending over sides of pan. Mix crumbs, butter and 2 Tbsp. sugar; press onto bottom of pan.

BEAT cream cheese, 1 cup of remaining sugar and 1 tsp. vanilla in large bowl with mixer until well blended. Add 1 cup sour cream; mix well. Add eggs, 1 at a time, beating on low speed after each just until blended. Pour over crust.

BAKE 40 min. or until center is almost set. Mix remaining sour cream, sugar and vanilla; carefully spread over cheesecake. Bake 10 min. Cool completely. Refrigerate 4 hours. Use foil handles to lift cheesecake from pan just before serving; top with berries.

Number of Servings: 16

Nutritional Info:
Fat: 4.9g
Carbohydrates: 15.9g
Calories: 155.4
Protein: 13.7g
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This Chicken Paprikash has been modified from "The Spice House" original recipe to use boneless, skinless chicken, whole wheat pasta and fat free sour cream. Special attention has been given to the list of ingredients to insure the accuracy of the nutritional calculation.

Ingredients:
2 tablespoons vegetable oil
2 medium onions, chopped fine
8 boneless, skinless chicken thighs
8 ounces ripe tomatoes, peeled, seeded, and chopped
1 1/2 tablespoon good quality Hungarian Sweet Paprika
salt and pepper to taste
1 pound whole wheat egg noodles
1/2 teaspoon salt
1 tablespoon finely minced parsley
2 tablespoons fat free sour cream
1 tablespoon flour
2 tablespoons cream or sour cream (fat free)
1 tablespoon Smart Balance Light Buttery Spread

Directions:
In a flame proof casserole, heat oil and add onion. Cook over low heat, stirring often, until soft but not browned. Add chicken and tomatoes and cook, covered, over low heat for ten minutes. Turn chicken over. Add paprika, salt and pepper, and 3/4 cup water. Cover and cook over low for 30 minutes or until chicken is done.

While chicken is cooking, boil a large pot of water and about 10 minutes before serving, boil the noodles until tender per package directions. Drain and toss with buttery spread, salt, and chopped parsley.

In a small bowl, mix sour cream and flour to form a paste. Remove chicken from pan to a warm platter. Add the paste to the pan, and, stirring constantly, cook over low heat until thick and smooth, about 8 minutes. Add the additional cream or sour cream, return chicken to the pan and continue to cook over low for another five minutes. Serve over the hot pasta.

Helpful Hints:
  • Boiling sour cream may cause it to curdle, so keep the heat low.
  • This works very well with cubed pork substituted for the chicken.

Credit:
This recipe was provided by The Spice House in Chicago and modified to reduce the fat and lower the calories.

Number of Servings: 8

Nutritional Info: Fat: 9.0g
Carbohydrates: 46.3g
Calories: 324.5
Protein: 20.8g
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Monday, August 24, 2009

Ingredients:
2 cups of sourdough starter
2 cups of all purpose flour
1 1/2 tsp salt
2 tbsp extra virgin olive oil

Directions:
Add starter to mixer set with dough hook. Gradually add 2 tablespoons of olive oil, salt and 2 cups of flour. Knead with the mixer for about 5 minutes until the dough is a cohesive mass. Allow dough to rest in an oiled bowl for an hour or two. Do not expect this dough to rise much.

Preheat oven to 500.

Divide dough in half and roll out two pizza shells. Bake on a pizza stone for 8 minutes. Remove from oven. At this point the pizza shells can be frozen, when cooled, for later use, or they can be topped as desired and baked in the oven until browned and cheese is melted.

Number of Servings: 8

Nutritional Info:
Fat: 5.8g
Carbohydrates: 39.1g
Calories: 207.8
Protein: 5.7g
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This is delicious over Chicken, Fish or Pasta

Ingredients:
1 bunch of fresh cilantro chopped (about 2 cups)
4 large cloves of garlic, peeled and crushed
4 tbsp extra virgin olive oil
4 tbsp pine nuts
1 tsp salt
1 tbsp Boscoli Italian Olive Salad
Juice from a Key lime (about 2 tablespoons)
1/4 cup water

Directions:
Place all ingredients in food processor reserving the water and oil for later. Add the water and pulse until well mixed. Slowly add the olive oil and pulse until creamy. Adjust salt to taste.

Number of Servings: 12

Nutritional Info:
Fat: 7.2g
Carbohydrates: 1.5g
Calories: 70.5
Protein: 0.6g
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Thursday, August 20, 2009

This dressing is great on a spinach salad tossed with a few sweetened dried cranberries and toasted almonds.

Ingredients:
1/2 Cup Raspberry Balsamic Vinegar
2 Tbsp Dijon Mustard
1 Tbsp granulated Splenda No Calorie Sweetener
1/4 Cup Extra LIGHT Olive Oil
1 Tbsp Lemon Juice
Pinch of Salt
Dash of Black Pepper

Directions:
Blend all the ingredients in a blender and store in the refrigerator.

Makes 10 - 12 servings

Nutritional Info:
* Fat: 5.6g
* Carbohydrates: 2.8g
* Calories: 59.4
* Protein: 0.0g
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Friday, August 14, 2009

Ingredients:
1 lb boneless skinless breast
1/2 cup white flour
1 tsp salt
1 tsp pepper
1/2 tsp cayenne pepper
1 tbsp lemon zest
1/4 cup lemon juice (about 1 lemon)
1 tbsp capers
1 cup chicken broth

Directions:
Flavor the flour with the salt, cayenne pepper, black pepper and lemon zest in a large shallow dish.

Remove any visible fat from the chicken and divide each breast into 2 equal portions. Pound each piece into a thin cutlet. Dredge the chicken cutlets in the flavored flour and shake off all the excess. Heat the oil* to medium-high in a large non-stick skillet. Brown the chicken cutlets on both sides.

While the chicken is browning, add 1 tablespoon of the leftover flavored flour to the chicken broth and whisk until there are no lumps. Heat the broth in the microwave or a sauce pan.

Once the chicken is browned on both sides, transfer cutlets to a plate. Add the warm broth to the hot skillet and gently scrape up anything stuck to the skillet. Bring the broth to a boil over medium heat and simmer for a couple of minutes. Add the lemon juice and capers and stir. Once the sauce has thickened, add the chicken cutlets back in and reduce heat to low, cover and simmer until chicken is thoroughly cooked, about 8-10 minutes.

One serving = 4 ounces of chicken.

* Note: It is important to use a canola or peanut oil because olive oil will burn at high temperatures.

Number of Servings: 4

Nutritional Info:
Amount Per Serving
Calories: 229.1
Total Fat: 8.8 g
Cholesterol: 69.7 mg
Sodium: 965.5 mg
Total Carbs: 8.0 g
Dietary Fiber: 0.7 g
Protein: 28.5 g
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Thursday, August 13, 2009

All content copyright @ by Patricia Wegner 2013

Ingredients:
1 large red onions
1 large yellow onion
2 medium to large red potatoes
2 tablespoons freshly squeezed lemon juice
1½ tablespoons Dijon mustard
1 teaspoon minced garlic
½ tablespoon minced fresh thyme leaves
½ tablespoon minced fresh rosemary
½ tablespoon minced fresh oregano
1 teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil

Directions:
Preheat the oven to 400 degrees F.

Remove the stem end of each onion and carefully slice off the brown part of the root end, leaving the root intact. Peel the onion. Stand each onion root end up on a cutting board and cut the onion in wedges through the root. Place the wedges in a bowl.

Cut the potatoes in half lengthwise and quarter each half. Place these in the bowl with the onions.

For the dressing, combine the lemon juice, mustard, garlic, thyme, rosemary, salt, and pepper in a large bowl. Slowly whisk in the olive oil. Pour the dressing over the onions and toss well.

With a slotted spoon, transfer the onions and potatoes to a sheet pan, reserving the vinaigrette that remains in the bowl. Bake for 30 to 45 minutes, until tender and browned. Toss the onions and potatoes once during cooking. Remove from the oven, and drizzle with the reserved dressing. Season to taste and serve warm temperature.

Number of Servings: 4

Nutritional Info:
Amount Per Serving
Calories: 151.3
Total Fat: 7.3 g
Cholesterol: 0.0 mg
Sodium: 329.9 mg
Total Carbs: 19.6 g
Dietary Fiber: 2.8 g
Protein: 2.4 g
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Saturday, August 8, 2009

Ingredients

8 oz Ahi Tuna Steak
1 tbs canola oil
1 tbs sesame seeds
2 tbs sugar free teriyaki sause (Seal Sama with Splenda)

Directions

Bring the tuna steak to room temperature on a covered plate. Once it's at room temperature, set the panini grill on high. Toast the sesame seeds in a small non-stick fry pan on high heat until golden and set aside. Brush both sides of the tuna with canola oil and place it on the hot grill for about 3 minutes. Remove the tuna from the grill and gently coat both sides with the sesame seeds. Pour 2 tablespoons of the sugar free teriyaki on top. Delicious served over a bed of rice or sauteed spinach with garlic.

Number of Servings: 2

Nutritional Info
  • Fat: 10.2g
  • Carbohydrates: 2.1g
  • Calories: 222.7
  • Protein: 29.8g
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Ingredients

1/2 cup chopped/sliced Radishes
1/2 cup chopped Scallions
1/2 cup diced Onions
1 cup diced Carrots
1 cup diced sweet Peppers
1 cup diced cucumbers
1 cup diced Celery
1& 1/2 cup diced Tomatoes
3 tbsp Extra Light Olive Oil
2 tsp Splenda granulated sweetner
1/2 cup Red Wine Vinegar
1/4 tsp Garlic powder
1 tsp Lawry’s seasoned salt
1/4 tsp Black Pepper

Directions

Chop all the vegetables in a large bowl. Make a dressing with the vinegar, oil and spices to pour over the vegetables. Toss and chill for 30 minutes before serving.

Makes about 8 servings

Nutritional Info
  • Fat: 5.5g
  • Carbohydrates: 7.7g
  • Calories: 76.3
  • Protein: 1.1g
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Ingredients:

1 1/2 pounds boneless skinless chicken breast
1 medium onion, white or yellow
8 ounces whole wheat pasta, uncooked fettucine
2 ounces shredded Parmesan cheese
1/4 teaspoon pepper, coarsely ground
1/2 teaspoon italian seasoning
4 cloves garlic, roasted
1 cup chicken stock, cold
1 1/2 tablespoons cornstarch
4 ounces lowfat sour cream
1 tablespoon extra light olive oil
8 ounces broccoli, frozen

Directions:

Cut chicken into bite-sized squares. Saute in small amount of olive oil over medium to medium-low heat. Dice onion and add to chicken. Add garlic, Italian seasonings and pepper. Cook until the chicken is thoroughly done and add the broccoli.

Add the corn starch to the chicken stock, mix well, and add it to the chicken. Simmer on low heat for about 5 minutes. Fold in the sour cream and shredded Parmesan cheese and remove it from heat.

Cook the spaghetti according to the package instructions. Drain and top with Chicken Alfredo. Sprinkle with more Parmesan cheese if desired.

Serves 6

Nutritional Info
  • Fat: 6.8g
  • Carbohydrates: 34.2g
  • Calories: 325.9
  • Protein: 32.5g
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